Shoulders and Triceps

warmup: 5min
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routine one  x3
- raises easy curl bar to chin 20
- kickbacks 10 each arm
- standing dbell presses (light) 15
- overhead straight bar
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routine two  x3
- cable pushdown 20
- plate raises 15
- reverse pushdown 20
- side dumbell raises (same time) 15
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skull crushers into presses  * while waiting reverse flys
1. 12 / fail
2. 10 / fail
3. 8 / fail
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machine dips / hammer strength behind the neck  * while waiting reverse flys
1. 12 / 12
2. 10 / 10
3. 8 / 8